A Therapist's Guide to Tackling Election Anxiety: Staying Calm and Centered During the 2024 Election
Understanding Election Anxiety: Why It's Okay to Feel This Way
The 2024 presidential election is fast approaching, and it is stirring up strong emotions across the country. Whether you're hopeful, frustrated, nervous, or even fearful, these emotions are valid—after all, elections have significant consequences, and it's natural to feel concerned about the potential outcomes. Anxiety about an event as large and impactful as an election can sometimes feel overwhelming, but remember, you’re not alone. Millions of people are feeling similar emotions during this season. The key is to find ways to support yourself and manage anxiety so it doesn't take over your day-to-day life.
Anxiety is a natural human response to perceived threats. It's our body's way of preparing to deal with danger. When we encounter a stressful situation, like a looming election, our brains release hormones like adrenaline and cortisol, triggering a "fight or flight" response. This can manifest in physical symptoms like increased heart rate, sweating, and difficulty sleeping. While this response is beneficial in short bursts, prolonged exposure to stress can lead to anxiety disorders, making it crucial to develop healthy coping mechanisms.
In this election anxiety guide, I will explore practical ways to care for your mental health, manage your anxiety, and navigate challenging conversations during the 2024 presidential election.
1. Acknowledge Your Feelings
The first and most important step in managing election anxiety is acknowledging that you are feeling anxious or distressed. It's okay to feel this way. Emotions like anxiety, fear, or even anger are signals from your body, telling you that something matters to you. Avoiding or suppressing these emotions often only amplifies them, so give yourself permission to experience these feelings without judgment.
Consider journaling as a way to process your emotions. Writing down your thoughts can help you identify what is truly bothering you and make those feelings more manageable. Sometimes, naming your feelings out loud or sharing them with a trusted friend can bring a sense of relief.
2. Limit Exposure to News and Social Media
In the age of the 24-hour news cycle and social media, it’s incredibly easy to feel inundated with information—often with sensationalized headlines designed to provoke strong emotional reactions. It's important to recognize that endless scrolling and news consumption can be harmful, increasing feelings of helplessness and anxiety.
Set clear boundaries for news and social media consumption. You might designate specific times of day to check the news—perhaps 15-20 minutes in the morning and evening—and avoid constantly refreshing your feeds. Take breaks from social media when you notice it becoming a stressor instead of a source of connection. Unfollowing accounts or muting topics that increase anxiety can also be helpful.
3. Focus on What You Can Control
The feeling of losing control is a major contributor to anxiety. During election season, it’s important to focus on what’s within your power rather than stressing over what’s beyond it. You can’t directly control the outcome of an election, but you can take action that aligns with your values.
You can focus on what matters to you by staying informed, voting, supporting causes you believe in, and participating in community activities. Remember that your power lies in your actions, and sometimes making even a small difference locally can provide a renewed sense of agency.
4. Engage in Enjoyable Activities
Taking a step back from election coverage doesn’t mean you don’t care—it means you’re taking care of yourself. Finding activities that help you relax or provide joy is an essential part of managing anxiety. This could include cooking, reading, watching movies, hiking, gardening, painting, or spending time with friends and family.
Anything that makes you feel grounded and present is worth prioritizing. Consider blocking off time each day to engage in a hobby, explore nature, or simply enjoy a quiet moment. Taking time for yourself can help you recharge and put things into perspective.
5. Maintain a Healthy Lifestyle
Managing anxiety is much easier when your body is well taken care of. Remember to get enough sleep, eat balanced meals, and engage in physical activity. Regular exercise, even just a 20-minute walk outside, can have an immediate positive impact on your mood and overall sense of well-being. Prioritizing self-care means treating your body and mind with kindness, which will ultimately make navigating stressful times more manageable.
Physical health is deeply connected to mental health, so pay attention to how stress may be affecting your sleep or appetite. If anxiety is interfering with daily routines, make adjustments and seek support if needed.
6. Practice Relaxation Techniques
Anxiety often causes a heightened state of tension—physically and mentally. Simple relaxation techniques like deep breathing, meditation, and progressive muscle relaxation can help alleviate this tension. Mindfulness practices, such as mindful walking or using guided meditation apps, can help bring your attention back to the present moment.
According to an article in the Journal of Behavioral Science, deep breathing exercises or meditation can help calm your nervous system, especially if you find yourself feeling overwhelmed by election coverage. Try inhaling deeply for four seconds, holding for four seconds, and exhaling slowly for six seconds. Repeating this for a few minutes can help ease anxiety and bring you back to a more centered state.
7. Challenge Negative Thoughts
Election season can stir up catastrophic thinking. You may find yourself constantly thinking of "worst-case" scenarios, which can make anxiety feel insurmountable. Try to notice these thoughts and gently challenge them. Ask yourself if there is concrete evidence that supports the fearful narrative your mind is creating. Are there other, more realistic outcomes that could happen?
Reframing these negative thoughts can make a big difference. For example, instead of thinking, “If my candidate loses, everything is ruined,” try reframing it to “While I will be disappointed if my candidate loses, I can still work toward positive change in other ways.” Remember that anxiety often overestimates danger while underestimating our ability to cope.
8. Connect with Others
Election-related anxiety can feel isolating, but it doesn’t have to be. Make time to connect with family, friends, or support groups. Share how you’re feeling, and let them know if you need support. Feeling heard and validated by others can help reduce the weight of anxiety.
If you prefer not to talk about politics, let those around you know your boundaries. It's okay to ask for space from election discussions or to ask a friend to help distract you with other topics or activities.
9. Seek Professional Help
If you find that anxiety about the election is significantly interfering with your daily life—impacting your sleep, work, or ability to enjoy activities—it may be helpful to reach out to a mental health professional. A therapist can provide support, tools, and strategies tailored to help you navigate anxiety, especially during heightened times like an election season.
Therapy can help you build skills to manage difficult emotions, challenge unhelpful thought patterns, and create a space for healing that’s separate from external stressors.
Navigating Political Conversations with Family and Friends
Election season also means that political conversations might pop up more frequently, especially with family and friends who may not share your views. Here are a few tips for navigating these discussions in a way that preserves your mental well-being:
Set Boundaries: It’s entirely okay to avoid political conversations if they lead to increased anxiety or tension. Kindly but firmly let others know you’re not comfortable discussing politics. Phrases like, “I’d rather not discuss the election right now” are simple yet effective.
Listen Respectfully: If you do decide to engage, listen to understand rather than to argue. Even if you disagree, respecting the other person’s right to their opinion can help de-escalate tension.
Communicate Assertively: If you’re feeling overwhelmed, express this calmly. Statements like, “I’m feeling anxious and would rather change the subject” can communicate your needs without hostility.
Find Common Ground: Try to focus on shared values or areas of agreement. This can help build a sense of connection even when there are disagreements.
The goal isn’t to change someone’s mind—it’s to prioritize your own mental health and preserve relationships that matter to you.
Prioritize Your Well-being During Election Season
Election seasons can be incredibly stressful, but there are steps you can take to support your well-being. By acknowledging your feelings, setting boundaries, focusing on what you can control, and making time for self-care, you can navigate this season with more resilience. Remember, it's okay to take a step back when you need to and to seek support if things feel too overwhelming.
You are not alone in feeling anxious during times of political uncertainty. By proactively caring for your mental health, you can better manage anxiety and help ensure that the election season does not take away from your well-being.